im 59.i do bodywt exercises,kickboxing,weights,and cardio.try the new Marine Corps CFT,combat fitness test,the MC is going to that besides the usual PFT.look at the lastest issue of MENS HEALTH for the workout.
my week consists of a bodywt routine of some type,with several hundred reps,if not easily over 1000,make up a routine if need be.
cardio-treadmill,stairclimber(not the stairmaster),stationary bike
weights-been using them for decades-as you grow older do less reps,im told-functional fitness,not those stupid bodybuilding exerc.that do nothing for you.
my thoughts from a combat Marine